Not all foods with carbohydrates are created equal. Here are some tips for making nutritious choices.

Find Foods with Fiber

Check the Nutrition Facts Panel on packaged foods for products that are good sources of fiber (10% to 19% of the Daily Value per serving) or excellent sources of fiber (20% or more of the Daily Value per serving).

Breakfast and snack time are great times to get fiber. Here are just a few examples of Kellogg products that contain at least 5 grams of fiber per serving, which means they're an excellent source of fiber:

• Kellogg's® All-Bran® cereal,
• Kellogg's® Raisin Bran® cereal,
• Frosted Mini-Wheats®
• All-Bran™ Cereal bars and
• All-Bran™ Crackers

 

Make Half Your Grains Whole

This advice from The 2005 Dietary Guidelines for Americans1 means at least half the grains you eat each day should be whole grains (3 one-ounce equivalents, or 48 grams), because they help promote good health. Pick more whole-grain foods such as whole-grain cereals, whole-wheat bread, brown rice, whole-wheat pasta and popcorn.

 

Go for Fruits and Veggies

They're loaded with vitamins, minerals and other health-protective compounds. Top your morning cereal with sliced strawberries or bananas, snack on cut-up carrots and celery dipped in low-fat ranch dressing, serve salad at meals, and enjoy a fruit salad or berries topped with low-fat vanilla yogurt for dessert.

 

Choose Legumes

Legumes, such as dry beans, peas and lentils, are packed with protein, fiber, vitamins and minerals. Serve bean-based dishes like chili and lentil soup, add kidney beans or garbanzo beans to salads, or get some beans in your burger with Morningstar Farms® Spicy Black Bean Veggie Burgers for a quick lunch.

 

Choose Low-Fat and Fat-Free Milk and Yogurt

You'll benefit from the protein, calcium and other nutrients milk products provide with fewer calories and less saturated fat than whole milk products.

 

Pick Nutritious Sweetened Foods

Some sweetened foods give you important nutrients along with great taste. Snack on a handful of presweetened cereal, a cereal bar or a cup of fruit-flavored yogurt.

References:
1. Dietary Guidelines for Americans, Department of Health and Human Services (HHS) and the Department of Agriculture (USDA), 2005.